We have heard it said over and over again 'breakfast is the most important meal of the day'. I am a firm believer in this, and never leave the house without a good wholesome breakfast to sustain me.
For those who skip breakfast, here are some reasons you should not: a healthy breakfast helps improve concentration and productivity, controls weight and lowers cholesterol, thus reducing (to an extent) the risk of heart diseases. Healthy breakfast foods for women are those that are high in fiber and low in sugar. However, as a working woman, I do understand what a time crunch the mornings can present, and consequently, have decided to look for quick options that are nutritious and wholesome. Breakfast meals for women must be such that they sustain you for a good number of hours, and give you the energy to get through your activity packed day.
Healthy Oatmeal
Ingredients
- Handful of crushed almonds
- 1 Golden Delicious apple, diced
- cup quick-cook oats, uncooked
- 1/3 cup apple juice
- Pinch of nutmeg
- cup water
- Pinch of cinnamon
In a saucepan, mix together the apples, juice, water, cinnamon and nutmeg, and bring to a boil. Add in the oats, and cook for about a minute. Turn off the heat, cover and wait for a few minutes. Transfer to serving bowl and sprinkle almonds on top.
Banana Nut Smoothie
Ingredients
- 1 ripe banana, peeled
- Nutmeg
- 1 cup pineapple juice
- 3 ice cubes
- 1 tbsp creamy peanut butter
- tsp vanilla extract
- 1 tbsp low-fat plain yogurt
Slice the banana, and add it to the blender along with the pineapple juice, ice cubes, peanut butter, vanilla and yogurt. Cover and whirl on high, until smooth. Pour into glass and sprinkle with nutmeg. Consume immediately.
Scrambled Egg & Tomato Sandwich
Ingredients
- 2 slices whole grain bread
- cup shredded low-fat cheddar cheese
- tsp butter
- 6 fresh basil leaves
- 1 clove garlic, peeled & finely chopped
- 1/8 tsp salt & pepper
- 2 tbsp parsley, finely chopped
- 1 large tomato, cored and finely diced
- 1/8 tsp hot red pepper flakes
- 2 eggs or cup egg substitute
Melt the butter in a medium saucepan over low-heat. Once the butter melts add garlic and saute for a minute. Then add in the parsley and hot pepper flakes. While it is cooking for 2 to 3 minutes, whip the egg. Then add in the eggs, and scrap off the egg as soon as it begins to form. When about half of the egg is cooked, add the tomatoes, and sprinkle on salt and pepper. Toast 2 slices of bread, and sandwich the egg mixture between them. Top with basil leaves and sprinkle with cheese. Serve to eat!
Breakfast Burrito
Ingredients
- 1 large egg plus 4 large egg whites, beaten
- 2 tbsp salsa
- 1 large (8'') whole-wheat tortilla
- C shredded low-fat cheddar cheese
- C diced lean ham
- C fresh cilantro
Coat a nonstick skillet with cooking spray, and add in the diced ham. Saute over medium-high heat, and when it starts to brown, transfer it to the tortilla. Spray the pan once more and add in the whipped eggs. Scramble them along with the cilantro. Add the eggs to the tortilla, and cover with cheese and salsa. Fold is close and enjoy.
Some other healthy breakfast ideas for women are combination of yogurt, granola and fruits, a tex mex or egg and cheese sandwich with whole wheat bread, a peanut butter and jelly pancake, or a berry waffle. For healthy low calorie breakfast ideas, you could try cereals such as Kellogg's All-Bran Bran Buds, General Mills Fiber One, Kellogg's All-Bran Original, Kashi GoLean, Post Raisin Bran, Post Spoon-Size Shredded Wheat, General Mills Cheerios and Quaker Life Cereal (plain). I hope these breakfast recipes for women will inspire you to make breakfast a daily habit. And if they don't, these facts surely will: In a study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds.
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